Workout 1

Exercise Sets Reps Tempo Rest W/R W/R W/R W/R W/R W/R W/R W/R
A1 – CLOSE-GRIP SCOTT CURLS W/ EZ BAR 8 2-3 5010 120
A2 - CLOSE GRIP BENCH PRESS WITH CHAINS 8 2-3 5010 120

B1 – INCLINE HAMMER CURLS WITH THICK DUMBBELLS 4 5-7 4020 90

B2 – SEATED FRENCH PRESS WITH DR. TOM BAR 4 5-7 4020 90

C1 – STANDING BARBELL CURLS 1 20-25 10X0 60

C2 – CLOSE-GRIP BENCH PRESS ELBOWS OUT 1 20-25 10X0 60
 Workout 2
Exercise Sets Reps Tempo Rest W/R W/R W/R W/R W/R W/R W/R W/R
A1 – MID GRIP REVERSE SCOTT CURLS W/EZ BAR 8 2-3 50X0 120
A2 – 10º DECLINE CLOSE-GRIP BENCH 8 2-3 50X0 120

B1 - SEATED ZOTTMANN CURLS WITH THICK DB 4 5-7 4020 90

B2 – SHOULDER PRESS STAND BRACED W/DB PRON GRIP 4 5-7 32X0 90

C1 – CLOSE-GRIP CURLS, STANDING W/ EZ BAR 1 20-25 10X0 60

C2 – SKULLCRUSHERS 1 20-25 10X0 60